2140 Calorie diet and meal plan
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Example 2140 calorie
diet plan
Example 2140 Calorie Meal Plan
162.8g Carbs
94.2g Fat
176.9g Protein
Breakfast
739.1 Calories |
93.1g Carbs |
41.4g Fat |
12.2g Protein
2
slice
Spicy Avocado Toast
549.8 Calories |
42.9g Carbs |
40.8g Fat |
11.2g Protein
2
medium (3" dia)
(364 g)
Apples
189.3 Calories |
50.3g Carbs |
0.6g Fat |
0.9g Protein
|
Spicy Avocado Toast
scaled to 2 slice
1 fruit
Avocados
2 tsp
Olive oil
2 slice
Whole-wheat bread
2 tsp
Lemon juice
2 dash
Salt
2 dash
Pepper
1 tsp
Crushed red pepper flakes
Apples
2
medium (3" dia)
Apples
|
Spicy Avocado Toast
Drizzle some olive oil on a piece of wheat bread and toast.
Mash and mix the avocado with some lemon juice, salt, and pepper, then spread it on top of the toast. Sprinkle red pepper flakes and eat.
|
Lunch
748.9 Calories |
39.8g Carbs |
27.2g Fat |
84.5g Protein
1
serving
Antipasto "No-Bread" Rollups
264.9 Calories |
10.5g Carbs |
15.6g Fat |
20.4g Protein
2
cup
Basic Protein Shake
484.0 Calories |
29.4g Carbs |
11.6g Fat |
64.1g Protein
|
Antipasto "No-Bread" Rollups
scaled to 1 serving
1 slice
Sliced ham
1 oz
Deli cut turkey
1 tbsp
Hummus
1 slice
Provolone cheese
1 slice
Beef salami
1 oz
Roasted Red Peppers
1 small
Banana pepper
Basic Protein Shake
scaled to 2 cup
60 grams
Whey protein powder
2 cup
Reduced fat milk
|
Antipasto "No-Bread" Rollups
Stack ham, turkey, hummus, sliced turkey, cheese, roasted red peppers and chopped banana peppers. Roll up and enjoy!
Basic Protein Shake
Add whey to milk, stir until no chunks of whey are left in the milk.
|
Dinner
674.2 Calories |
29.8g Carbs |
25.6g Fat |
80.2g Protein
1
bowl
Arugula Chicken Salad
520.4 Calories |
17.4g Carbs |
24.6g Fat |
56.2g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
Arugula Chicken Salad
scaled to 1 bowl
1 tbsp
Olive oil
3/4 cup chopped
Carrots
1/2 cup, chopped
Red cabbage
1 cup
Arugula
1 breast
Chicken breast
2 tbsp
Italian dressing
5 grams
Sunflower seed kernels
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
Arugula Chicken Salad
Cube the chicken breast, then pan fry the cubed chicken in a non-stick pan with olive oil. Set aside and allow it to cool.
Chop red cabbage and carrots.
Add arugula, carrots, and cabbage to a large salad bowl.
Top salad with sunflower seeds (about 2 teaspoons worth) and cooled chicken.
Add your favorite dressing and enjoy. (source: bodybuilding.com)
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|